7/26/17

Warmup - Do 5 rounds of:
      Air Squat - 10 reps
      Run 25 meters (effort level for 5 rounds is 50%, 60%, 70%, 80% and 90%)

#1  Run 25 meters x 8 reps at 100% effort level

#2  BB Power Clean
      4 sets x 2 reps at 70% of Clean 1RM

#3  BB Back Squat
      Do as many warmup reps and sets as you like, then:
      Set 1 - 5 reps at 90% of goal weight for today
      Set 2 - Trying to hit a 5 Rep Max (heavier than 7/20/17)
      Set 3 and Set 4 - 5 reps back down at 90%

#4  In 8 minutes, do as many rounds as you can of:
      Tire Flip Jump Through - 4 reps
      BB Thruster - 8 reps
      DB Row - 16 reps (8 reps each side)
      Double Under - 32 reps

      This is continuous work.